The human body contains 600 muscles, and if you’re over the age of 60, you might find they just don’t work as well for you as they did when you were in your 20s. Maybe it starts with not being able to grip something as hard, or maybe you find it harder and harder to get up from your chair.
Age-related muscle loss is something many Americans face. After the age of 40, you can lose up to a quarter pound of muscle each year, which can lead to an 8 percent decrease in mass by the time you’re 50. After that, you’ll continue to lose more mass, with up to 15 percent lost each decade after 70.
This is one of the reasons why 25 percent of Americans suffer a fall-related injury each year. Once you’ve had a fall, you then are at an increased risk of having another one, as even 3 days of being bedridden can lead to you losing 2.5 pounds of muscles.
However, age-related muscle loss isn’t something that you have to shrug off and accept as an inevitability of growing older. There are some changes you can make to your lifestyle and diet to avoid this—and it’s easier than you think!
There are certain nutrients that are important to building muscle mass, and protein none more so than them. Most people don’t get as much as they should. Protein can be found in eggs, meats and beans. Other nutrients you should seek to ingest regularly include:
- Vitamin D: Supports muscle density.
- HMB: Supports muscle health.
- Zinc: Builds testosterone, which leads to more muscle mass.
- Magnesium: Allows muscles to contract properly.
Finally, doing even low-intensity exercise early on can help, as long as you are doing it regularly. Activities such as walking, throwing a ball and using resistance bands can all aid in helping your muscles stay in shape over the years.
Choice Health Management wants your Golden Years to be healthy ones. If you’re looking for a place where you can age well, contact us today to see the Choice difference!